When I started my fitness journey, I thought a home workout would do little to help my weak and inferior muscles. Full body workouts at home seemed useless compared to gym exercises that involved heavy weights and machines. I did extensive research and compiled several activities that I have been following routinely at home.
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They are the same routines that gym instructors use. I have noticed that body weight and a few innovations can be just as effective as the gym machines, though I can always hire a treadmill if I want to add this to the regimen. The important thing is to follow a training routine and stick to it. I have been doing this over time, and I have gradually seen the results. The following are a few of my full body workouts that I would recommend to anyone interested in a fitness regime.
Push-Ups
They might seem old-school, but the effectiveness of push-ups never goes out of fashion. They work on a wide range of muscles. However, their primary target is the chest, core, and triceps. You can lift at least 60% of your body weight when completing a single push-up. There are different types of push-ups; for example, the military push-up, the broad hands push-up, the diamond triangle push-up, the pike push up, the staggered push-up, and many more. All these push-ups target different body areas, so ensure to choose the appropriate type for the specific part of the body you are aiming for. It is advisable to vary the different types of push-ups on other days of the week.
Squats
This is a classic lifting exercise that targets the lower part of the body. Squats target the hips, glutes, and hamstrings. They also work the core and the upper body, mostly when done using weights. When I started, I primarily used the weights, on only one hand, to work out the upper body, which was wrong. Any workout regime should aim to benefit the entire body, and squats are ideal. For home workouts, it is possible to buy gym equipment such as dumbells or innovate with everyday items like water bottles.
Lunges
I wasn’t very keen to do lunges at first, but it’s among the best workout routines that I have come to embrace. Lunges work on three main parts of the body. They target the glutes, quadriceps, and hamstrings. I sometimes make the lunges holding dumbbells on both sides of my body, which helps with the upper parts. There are several ways to execute lunges while in a stationary position. Regular lunges are made in a standing position where you work one leg at a time. There is another variation where one targets a distance of over 50 yards and lunges forwards to the end. This way, we work out both legs at the same time.
Clean and Jerk
This is the ultimate test for strength and endurance. For starters, I would advise doing the clean and the jerk separately to avoid injuries. I begin by snapping the weight to my torso until my arms are under the bar. Then, in one explosive movement, I swiftly push the bar over my head. This routine offers the body a total workout of the back, the calves, quadriceps, and the core.
Burpees
It might seem a bit complicated and silly. Still, it is one of the best and most straightforward workouts, especially for beginners. I mostly start in a standing position, then squat down, place my hands on the ground, kick my feet out and then do a push-up. I then tuck my feet back under me and swiftly spring out of my crouch with a leap. Occasionally I add dumbbells in both hands for more core exercise. Burpees are a combination of push-ups and squats that are very good as part of your full body workouts.